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Beginner
- Difficulty
- Beginner
- Movement type
- Strength
- Secondary muscles
- Lower back Abs Obliques
- Equipment
- Bodyweight
Supine Push Up
4 steps Updated 29/08/2026
Supine Push Up is a bodyweight exercise targeting Upper Back (Trapezius, Rhomboids), Shoulders (Posterior Deltoids).
Step by step
How to perform it
- Lie on your back with your knees bent and feet flat on the floor. Position your elbows to your sides with your forearms perpendicular to the floor and hands kept closed.
- Engage your core and press your elbows into the floor, lifting your upper back and shoulders off the floor.
- Hold the lifted position for a second, feeling the contraction in your upper back.
- Slowly lower your upper back and shoulders back to the starting position with control. Repeat for the desired number of repetitions.
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Variations and related exercises
Armless Prayer Stretch
Back and Shoulder Stretch
Back and Shoulders Stretch
Backhand Raise
Last updated: 29/08/2026
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Supine Push Up
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